6 Superfoods for Super Skin and Hair

Healthy Inside and OUT

​One of the first things you might notice when you start to eat healthier is your skin and nails.  Healthy skin starts from the inside, just like a good personality…you feel me?  You’ve got to do some work on the inside to shine bright on the outside. 
A plant-based diet provides all the nutrients needed to get glowing skin, nourished, beautiful hair, and healthy nails!  To be honest, I really couldn’t care less about my nails.  I rarely paint them and cut them girly-short (it’s a thing) because I don’t like the feeling of long nails.  But, I am all about that glowing skin and shiny, bouncy hair!! 
The only way to achieve healthy skin from the inside is to eat more plant-based foods like fruits, vegetables, and greens.  These foods are packed with the vitamins and minerals necessary to create health on the inside and GLOW on the outside.  The major play’as in the healthy hair and skin game are Vitamin A, C, and E, and fruits and vegetables are loaded with ‘em, among other healthy foods. 
An important fact to consider when trying to clear acne is that a chief factor in breakouts is inflammation.  Dairy and meat consumption has been proven to cause inflammation in the body and has a huge impact on acne formation.  Dairy is filled with hormones that can wreak havoc on your skin.  It is best to avoid these foods completely to achieve optimal health.
So, what are some of the best foods for getting that OUTER GLOW to match your INNER GLOW? 

1. Dark Leafy Greens:  These powerhouses are loaded with antioxidants to counter the effects of aging.  They are loaded with vitamins like A, C, E, K, and B and minerals like iron to support healthy skin and hair.  Aim to get 2 servings of dark leafy greens each day.  Choose organic when possible.  Tip:  Add spinach to your smoothie, I promise, you can’t taste it!!
2. Almonds:  Almonds are rich in Vitamin E, which supports collagen formation and contain anti-inflammatory compounds.  They are also a great source of calcium, which contributes to healthy bones, hair, nails, and skin.  Aim for just one handful per day as they are a high fat food.  Tip: Choose raw, organic almonds to maintain all their benefits. 
3. Orange Root Vegetables:  Carrots, sweet potatoes, and winter squash all contain high levels of Vitamin A, which supports healthy hair, skin, and nails.  These vegetables are also loaded with Vitamin C, which is an antioxidant, fighting free radical production that leads to aging, YES PLEASE!!  Try some of these recipes from One Green Planet  Roasted Veggies With Buttery Garlic and Spinach Salad, Sweet Potato Salad (raw), Curried Carrots With Pistachios, Warming Carrot Ginger Soup, Stuffed Sage Carnival Squash,  Apple Butternut Squash Soup, Gluten-Free, No Sugar Added Pumpkin Pie, and Pumpkin Ginger Noodle Soup.
4. Foods Rich In Fatty Acids:  Foods like pumpkin seeds, walnuts, avocados and flaxseed contain anti-inflammatory compounds which reduce inflammation, speed healing, and reduce signs of aging.  Consume nuts and seeds sparingly as they are high in fat; aim for 1 serving a day.  Tip:  add a tablespoon of ground flaxseeds to your oatmeal. 
5. Oats:  We have covered this before, but oats are one of the most inexpensive superfoods you can buy.  Oats have specific benefits that your nails, hair and skin will love. These nutrients include: protein, biotin and other B vitamins, anti-inflammatory properties, magnesium, and potassium. They are also filled with fiber and antioxidants. Oats lower inflammation, clear the skin, reduce stress, and provide your cells with nutritional support.  Yes, all of that and more!  These little nuggets really are superfood powerhouses.   Opt for organic rolled oats when possible.  Tip:  Mix up your oats and milk (with other ingredients that you choose) together the night before, store it in the fridge and wake up to a superfood breakfast!
6. Turmeric:  If there was such a thing as a magic pill, turmeric would wave that wand proudly.  Its anti-inflammatory properties are incredible, which makes it a home run for reducing signs of aging and acne formation.  Let’s not forget its potent cancer fighting capabilities.  Eating fresh or dried turmeric can reduce inflammation making skin look younger and healthier, but can also combat more serious skin inflammatory conditions like eczema and rosacea.  The serving size is ¼ teaspoon.  Mix in a little black pepper and you increase turmeric’s bioavailability by 2000%!!  Tip: I like to make a turmeric “shot” each day, ¼ teaspoon of turmeric, a few shakes of black pepper, and a ¼ cup of orange juice.  I shoot it back and enjoy the benefits of this superfood…but not the taste!

 
What we eat has a direct impact on our skin and eating a diet of healthy plant foods can dramatically change our skins appearance.  These foods have the potential to eliminate acne, remove tired, puffy eyes, reduce the signs of aging, and get you that shiny, bouncy hair that we all covet.  Get started to today, your INSIDES and OUTSIDES will thank you!
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Peace, Love, Plants,
Cristy